Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 6:00 AMRAP 5 Wall Ball Front Squats 5 Wall Ball Push Press 10 Alternating V-Ups 30-second Jog 2. Workout Prep 2 sets: 50m Run 5 GHD’s 5 Wall Balls Workout Revenge of the Sith (Time) Freedom (RX’d) 3 Rounds 400m Run 30 GHD’s (Or V-Ups) 20 Wall Balls (30/20) (10/9) (Or 20 Wall Balls 20/14, 11ft/10ft) (KG conv: 14/9 for option A, 9/6 for option B) Independence 3 Rounds 400m Run 25 GHD’s + 6in Riser(Or V-Ups) 20 Wall Balls (20/14) (10/9) (KG conv: 9/6) Liberty 3 Rounds 300m Run 30 Sit Ups 20 Wall Ball Thrusters (light) Target time: Sub 14:00 Time cap: 18:00 Strength/Accessory Mayhem Mini-Pump – Leg Day (Checkmark) 4 Rounds 10 Rear foot elevated DB Split Squat (each side) @ moderate weight – maintain quality RPE 7 15 Seated Dumbbell Calf...Read more

Bellhouse Crossfit – CrossFit The Admiral (Time) “The Admiral” 3 Rounds For Time: 20 Burpee Pull-ups 20 Front Squats (155/105) 20 Box Jumps (24″/20″) ‍ Time Cap: 25 Minutes Warm up General Flow :20 – :30 each Bootstrap Downward dog Pigeon right Downward dog Pigeon left Step ups Air squats Quick ups (no push up burpee) Quick ups w/ max vertical jump Box jump ‍ CT Barbell Flow :15 – :20 each Goodmornings Back squat Elbow rotations Press & reach Stiff leg deadlifts Front squatsRead more

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP :45 sec Air Bike 4 Up-Downs over bar 5 Clean Deadlifts 5 Power Cleans (building) 5 Cat/Cows 2. Workout Prep 2 sets: 2 Power Cleans (build-in weight) 2 Bar Facing Burpees 5/4 Calorie Air Bike (build in pace) Workout Attack of the Clones (Part A) (3 Rounds for reps) Freedom (RX’d) Part A: 3 sets 3:00 AMRAP 5 Power Cleans (185/125) 10 Bar Facing Burpees Max Calorie Air Bike -rest 2:00 between sets- (KG conv: 83/56) -after the final 2:00 rest, begin Part B- For Time: 15 Power Cleans (185/125) 30 Bar Facing Burpees 45/36 Calorie Air Bike Independence 3 sets 3:00 AMRAP 5 Power Cleans (155/105) 10 Bar Facing Burpees Max Calorie Air Bike -rest 2:00 between sets- -after final 2:00 rest- For Time: 15 Power Cleans (155/105) 30 Bar Facing Burpees 40/32 Calorie Air...Read more

Bellhouse Crossfit – CrossFit Shoulder Press (Strict Press Max Repetitions of Strict Press @ 90% To Technical Failure ) Only Fools Rush In (AMRAP – Rounds and Reps) “Only Fools Rush In” AMRAP 15: 30 AbMat Sit-ups 20/15 Calorie Bike Erg 10 Hang Snatches, 95/65 Warm up General Flow Get out abmats & PVCs :30 Bike :30 Child’s pose :30 Wrist stretch :30 Hollow rocks :30 Bike :30 Straight arm sit up :30 Bike :30 Abmat sit ups :30 PVC around the world :30 PVC pass through ‍ CT Barbell Flow :15 – :20 ‍ Goodmornings Back squats Elbow rotations Press & reach Stiff leg deadlifts Front squatsRead more

Bellhouse Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3 sets: 1:00 Machine 30-second Single Unders or Crossover Practice 3 Inch Worms 10 Walking Lunge Steps 5 Russian Kettlebell Swings 2. Workout Prep 2 sets: Set 1: 1 Bar Muscle Up or 2 Ring Rows 5 Crossover Singles 10ft Kettlebell Walking Lunge Set 2: 10 Single Unders 10ft Handstand Walk 5 Kettlebell Swings Gymnastics Gymnastics Skill Review (No Measure) Take 10-15 min to practice one of the following: Crossovers Bar Muscle Ups Handstand Walks * Coaching videos with scaling options are provided in the coach notes. Workout The Phantom Menace (2 Rounds for reps) Freedom (RX’d) 10:00 AMRAP 5 Bar Muscle Ups 25 Crossover Singles 50ft Kettlebell Walking Lunge (53/35) -Rest 5:00- 10:00 AMRAP 60 Single Unders 15ft Handstand Walk 15 Kettlebell Swings (53/35) 15ft Handstand Walk *Every 5ft = 1 Rep (lunge/Handstand Walk) (KG conv: 24/16) Independence...Read more